Ladder Legs Back Blast

Date: [Insert Date]

AO: [Insert AO Name]

Conditions: A rainy and chilly morning at 45°

PAX: 5 brave souls

DISCLAIMER

Standard F3 disclaimer given.

PRAYER

Opened with a brief prayer.

COP – Warm-Up

Despite the rain, we kicked off with:

• 10 IC Imperial Walkers
• 10 IC Hillbilly Walkers
• Little Baby Arm Circles
• Moved under cover for Willie Mays Hayes, Mountain Man Poopers, Slow Squats, and Sticky Butt Kickers

THE THANG

With the rain pouring, we started with Tabatas:

• Freddie Mercury’s and Curls
• Wall Sits and Little Baby Crunches
• Side Straddle Hops and Squats

As the rain eased, we moved to our main event:

• Dora-style workout with one partner doing burpees and the other running to the first light pole for 5 Merkins, then flip-flop.
• Next round: Squat Thrusts with a run to the second light pole for 5 merkins.
• Final round: Squat Jumps with a run to the last light pole for 5 Merkins.
• Hill work with 40 Mountain Climbers at the first level, Bernie Sanders up half the hill, then 40 Monkey Humpers at the top Rinse and repeat the whole workout..
• Step Ups and Dips in pairs, swapping after 10 Step Ups.

MARY

Finished with a Squat Time Bomb up to 5.

CIRCLE OF TRUST

Closed with a COT, reminding PAX to use the Christmas season as an opportunity to share the gospel.

PRAYER

Closed in prayer.

MOLESKIN

Despite the rain, the PAX showed true grit and determination. Great work by all!

ANNOUNCEMENTS

[Insert any announcements]